info@saminasleep.com

healthy sleep

Water: You Gotta Have It

by Eliana Raver |August 12, 2019 |0 Comments | Anti-aging, Blogs, Health and Wellness, healthy skin, healthy sleep, healthy sleep and healthy skin, Hydration, Hydration and Healthy Sleep, Performance & Recovery, Samina General News, skin health, sleep health, Sleep Tips, Staying Hydrated | , , , , , , , ,

Water: You Gotta Have It

By Eliana Raver

The late American author, salesman and motivational speaker, Zig Ziglar famously said: “Money isn’t the most important thing in life, but it’s reasonably close to oxygen on the gotta have it’ scale.” We feel the same way about H2O! Next to air (oxygen), water is the most precious resource on Earth.

Did you know that when we are born, our bodies are roughly 75% water—[i]about the same percentage of water on Earth? Just as water is vital in sustaining life on our precious Blue Planet, so it is also necessary to our own health, well being and supports our bodies in achieving healthy sleep. We are constantly losing fluids throughout the day and night so keeping a balanced hydration level is a crucial, and often overlooked, part of staying healthy. Not to mention how healthy we look when we remain hydrated.  Staying hydrated actually plumps up your skin cells for younger looking, smoother skin.

We all know theoretically that water is important—but why? Water has many indispensably roles within the body. There is not a cell in your body that doesn’t require water to properly function. From eliminating waste, lubricating your joints, to supporting healthy sleep practices, hydration maintains our body temperature and therefore, is one of those “gotta have it” items for our very survival.

Naturally, being in a state of dehydration is the last thing these tissues need. According to Medical News today,

“Dehydration can affect brain structure and function… Prolonged dehydration can lead to problems with thinking and reasoning.”[iii]

It’s not surprising that dehydration also has a detrimental effect on your sleep health, drying out the throat and sensitive mucous membranes in the nose, or even leading to muscle cramps that cause you to lose valuable rest.

As the National Sleep Foundation puts it,

“In addition to the frustration of fragmented sleep, being dehydrated during night can compromise your alertness, energy, and cognitive performance the following day[iv].”

Unfortunately, insufficient sleep may itself cause further dehydration.  This was shown by a recent cumulative analysis of two separate studies; the National Health and Nutrition Examination Survey and the Chinese Kailuan Study. Altogether, the studies included over 20,000 people. The ensuing results speak for themselves:

“…Specifically, people who reported that they regularly slept for 6 hours or less each night were 16 to 59 percent more likely to be dehydrated than those who slept for 8 hours a night[v].”

Water is our lifeblood—quite literally, making up 90% of the blood that flows in our veins[vi]. As freshwater streams sustain life on earth running through capillary channels to main river arteries, so our more concentrated circulatory systems mimic this natural pattern—and water is at the center of it all.

For the remaining hot days of summer, try to focus on the importance of this simple resource and give your body the hydration it needs for balanced health, true rest and healthy sleep. In virtually every language and culture, there is a toast to one another’s health— to your water consumption, essential hydration, and a healthy night’s sleep we say, “cheers!”

 

Citations:

[i] “How Much Water Is There on Earth?” USGS, www.usgs.gov/special-topic/water-science-school/science/how-much-water-there-earth?qt-science_center_objects=0#qt-science_center_objects

[ii] Mann, Denise. “Even Mild Dehydration May Cause Emotional, Physical Problems.” Web MD, www.webmd.com/women/news/20120120/even-mild-dehydration-may-cause-emotional-physical-problems#1

[iii] Mann, Denise. “Even Mild Dehydration May Cause Emotional, Physical Problems.” Web MD, www.webmd.com/women/news/20120120/even-mild-dehydration-may-cause-emotional-physical-problems#1

[iv] “The Connection Between Hydration and Sleep.” National Sleep Foundation, www.sleepfoundation.org/articles/connection-between-hydration-and-sleep

[v] Sandoiu, Ana. “Sleep Deprivation may Cause Dehydration.” Medical News Today, Fact checked by Gianna D’Emilio, Published Wednesday 7 November 2018, www.medicalnewstoday.com/articles/323595.php

 

[vi] McIntosh, James. “Fifteen benefits of drinking water.” Medical News Today, Reviewed by Karen Cross, FNP, MSN Last updated Mon 16 July 2018, https://www.medicalnewstoday.com/articles/290814.php

Vitamin D & Your Sleep: What’s the Connection?

by natalieguse |July 23, 2019 |0 Comments | Anti-aging, Health and Wellness, healthy skin, healthy sleep, healthy sleep and healthy skin, Natural Medicine, Samina General News, skin health, sleep health, Sleep Tips | , , , , , ,

Vitamin D & Your Sleep: What’s the Connection?

by Eliana Raver

With all the summer warnings on avoiding harmful UV rays, it’s easy to forget that a little sun can be a good thing. Exposure to sunlight provides up to 90% of our Vitamin D[i]; an irreplaceable, life-sustaining vitamin that has a profound effect on all facets of our health.

We all know Vitamin D is essential, but we’ve only started discovering its far-reaching effect on all body systems.  The relationship between Vitamin D and sleep is a relatively new area of research. Its connection to a healthy sleep cycles has yet to be fully understood, but the results we have so far are startling.  According to the National Center for Biotechnology Information

 “…several large sample epidemiology studies found that dietary intake of vitamin D was related to midpoint of sleep, sleep duration, and maintaining sleep.”

In addition, their statistics showed that as Vitamin D levels rose, people’s risk for sleep disorders dropped significantly. That itself is an overwhelming discovery, but Vitamin D does more than simply lower the risk. It has been shown to work synergistically with the immune system to fight against harmful inflammation, improving symptoms in several cases of sleep apnea[ii]. Hence tapping people into healthy sleep cycles.

Beyond that, Medical News Today shared that taking Vitamin D to support sleep has further secondary effects. Research shows that a healthy sleep cycle and Vitamin D levels together may help reduce chronic pain:

Following a review of published research on the relationship between vitamin D, sleep, and pain, researchers propose that vitamin D supplementation, together with good sleep hygiene, may offer an effective way to manage pain in conditions such as arthritis, chronic back pain, fibromyalgia, and menstrual cramps.”

These findings correlate to an American study of veterans suffering chronic pain that assessed their reaction to high doses of Vitamin D.  The researchers found that higher levels led to better sleep and reduced pain-without any side effects. Considering the valuable role Vitamin D plays in fighting inflammation, these results make perfect sense.

We may not fully understand all the ways Vitamin D protects and supports our bodies, but what we do know for sure is that it is an amazing help to promote both healing within the body and restful and pain free sleep cycles. In fact, Dr. Mercola considers Vitamin D the most effective cancer prevention vitamin.

So, are you ready to go outside now?  All the benefits Vitamin D provides are a wonderful reason to soak up the sunshine this summer.  Enjoy your summertime, reduce inflammation in the body and sleep well, too!

While you apply natural, non-toxic sunscreen at the beach or pool this summer, you might want to consider that what you sleep on is just as important as what you put on your skin.  The average mattress is a hotbed of harmful petrochemicals, and achieving healthy sleep is actually something that will support your wellness 24 hours a day. Read more about petrochemicals here, and we invite you to explore SAMINA’s organic, master-crafted sleep systems today.

[i] “Sleep, Sunshine, and Vitamin D.” The Royal Women’s Hospital, www.thewomens.org.au/health-information/periods/healthy-periods/sleep-sunshine-vitamin-d.  Accessed July 16, 2019.

[ii] “The role of vitamin D in obstructive sleep apnoea syndrome”, Breathe, ERS Publications, (Kostas Archontogeorgis, Evangelia Nena, Nikolaos Papanas, Paschalis Steiropoulos) breathe.ersjournals.com/content/14/3/206. Accessed July 16, 2019.

4 Tips to Sleep Like a Baby for Baby Smooth Skin

by natalieguse |July 8, 2019 |0 Comments | healthy skin, healthy sleep, healthy sleep and healthy skin, Samina General News, skin health, sleep health | , , , , , , , , , , , , , , , ,

As we age, a common item on people’s wish list is looking youthful which often starts with your face and skin. You have heard the expression to “sleep like a baby”. We wondered since babies sleep more than they are awake, could that be the key to their baby smooth skin? When did we begin to believe that only children need great sleep? Perhaps  that “slept like a baby” style sleep can lead to healthy youthful looking skin.

Why Less Sleep = Lackluster Skin

When you are sleep-deprived, your body makes more of the stress hormone cortisol. Elevated levels of cortisol can lead to increased stress and inflammation in the body, which inevitably leads to poor sleep quality and contributes to your skin’s appearance, too. Think about super-stressed people you know and what they look like. Do they have gorgeous, radiant skin?

The relationship between healthy, youthful looking skin and a lack of quality sleep can be a vicious cycle.  Not only does poor sleep lead to increases in stress hormones in the body, poor sleep also increases the severity of inflammatory skin conditions such as acne or psoriasis. This also can be especially true with conditions like atopic dermatitis or eczema, which can lead to scratching through the night as outlined during recent research completed and published in the journal Clinics in Dermatology.

The pattern is present. You can see how poor sleep impacts your skin—after all, that’s why it is called “beauty sleep”. Here are a few other ways a lack of sleep affects your appearance:

  • Lack of quality sleep detracts from your skin’s natural beauty.When your body’s cells are aggravated, it leads to an increase in the breakdown of collagen and hyaluronic acid production. These are the molecules that give your skin its “natural glow”, bounce, and translucency so the result literally shows on your face as well as the rest of the skin on your body.

 

  • Lack of quality sleep makes immune-related skin problems worse.Increased inflammation in the body offsets your body’s ability to regulate its immune system. The immune system being out of balance leads not only to getting sick more often, but also to flares of immune-related skin diseases such as psoriasis and eczema. Psoriasis is not just a skin disease; it’s also an indicator of body inflammation.

 

  • Lack of quality sleep accelerates the aging process.When we are in a deep sleep, there is a rise in growth hormones which allows for our damaged cells to be repaired. Without those deeper phases of sleep, this healing won’t occur. Deep, restorative and quality sleep becomes is key to the anti-aging process; if our bodies are not given the opportunity to repair overnight during our sleep cycle, we’ll find more noticeable signs of aging.

 

Now that we’ve gotten clear about how lack of healthy sleep effects your body and your skin, let’s talk about some solutions. Here are a few healthy sleep solutions that will support your body and your skin.

  • Stay Hydrated. Make sure you drink enough water throughout the day but, not too close to bedtime. Water is your body’s principal chemical component and makes up about 60 percent of your body weight. Your body depends on water to survive. Women need about 11.5 cups or 2.7 liters of water per day. Men need to drink up because they will need 15.5 cups or 3.7 liters to be properly hydrated for a great night’s sleep.

 

  • Keep your bedroom EMF-free. An easy way to improve the quality of your sleep is to keep electronics out of the bedroom. Electronic devices such as your cell phone, laptop or smart TV send energy (EMF) out into your bedroom and directly towards you (also why a metal-free mattress is better). Sleep expert Claus Pummer, suggests unplugging your modem, turning your phones or smart devices to airplane mode (or better yet turn them off), and sleeping “grounded” with a grounding mat or grounding pad. Here are just three examples documented and backed up by scientific research of the benefits of sleeping grounded:
    • As soon as we ground our bodies in sleep, the quality of sleep improves and the level of rejuvenation is measurable.
    • Our autonomic nervous system reacts within four seconds to our body being grounded which results in a measurable state of relaxation for deeper sleep.
    • Body grounding increases the oxygenation of red blood cells reducing inflammation and pain.

 

  • Breathe mindfully. If you find yourself feeling stress in your body or mind before bed just shifting your breathing patterns can make a huge impact. There are so many components we manage in life; it can become easy to get carried away by your mind. Deepak Chopra, for example, speaks about how a mindful breathing practice can help to re-program your circadian rhythm. A breathing practice even as simple as matching your breaths to a set of ascending or descending numbers will help to reprogram the internal clock that is running in the background of your brain and cycles between sleepiness and alertness

 

  • Choose your bed wisely. When looking into replacing your mattress there are many options available. However, some mattresses are better than others in supporting you with truly healthy sleep. With SAMINA, each layer of the eco-friendly and metal-free mattress, including the natural mattress, was specifically designed to support something the human body needs while sleeping—this is the SAMINA Healthy Sleep Concept. The system works with your body and each layer works synergistically to ensure you fall asleep easily and stay asleep. Even if you are not ready to replace your mattress, you can learn how and why what you sleep on matters at saminasleep.com.

So, tap into those “sleep like a baby” moments to find your fountain of youth. Failure to sleep well will, after all, be evident in your skin.